For Online Access:

An indoor trainer (All require a road bike to connect; some work with the rear wheel in and others work on a drive train system without rear wheel. Examples include Wahoo Kickr, Tacx Neo, Elite Suito. Alternatively you can complete the remote sessions on an indoor bike that can project cadence and power (same applies for the indoor trainer). Examples include Wattbike Atom, Wattbike Nucleus, Wattbike Trainer and Wahoo Indoor bike, etc. 

You will also need a laptop or tablet to download the remote software and to run Zoom software off, ANT+ receiver, comfortable cycling kit, water bottle, heart rate strap and a sweat towel. 

For Online Sessions
For online sessions we recommend you access the software 5 minutes before the session is about to start. As a reminder to do this you will need to click the 'Live' icon at the bottom of the Spivi Home Software screen and then you should see a link to join the Njinga session. If nothing is showing on your screen, make sure you're correctly booked into a session. 

FTP stands for Functional Threshold Power and is a measure of your current fitness levels.

Whether you are a beginner cyclist or experienced rider you will all be able to benefit from a FTP test. The FTP test will allow you to establish your training zones for your heart rate and power. You will then be able to use these power zones during your indoor sessions to ensure you are training at the correct intensity and ensure that you are pushing yourself to the right limits.

The test itself is 20 minutes with a structured warm up carried out before. 

Our 8 week Programmes are suitable for riders of all levels interested in improving their endurance and fitness in a structured and progressive environment. 

This programme has been designed to finish in 8 weeks. No credits will be available past the 8 weeks so please make sure you attend all your sessions or use your floating credits for the sessions you miss, before the end of the programme.

After you complete your test we will send you a detailed report with your new training zones for heart rate and power, your new FTP score and other key pieces of data including power to weight and cadence.

There will be approximately 2 x 60 minute on bike training and an optional 2 x 20 minutes post ride stretches a week. The premium package has extra features including an additional 1 x 45 minute live remote coach led deep tissue stretch session a week and a 30 day Core Challenge for Cyclists (a recorded programme that is 7 x 15 minute sessions a week. Plus a bi-weekly Group Coach Catch Up and Q&A for 15 minutes.

If you follow the entire programme and all our recommendations – and, most importantly, prove you've done so – and you don't see any improvements, we'll give you 100%* of your money back. No strings attached.